Dumbbell workouts are a brilliant way to build strength, particularly if you’re exercising at home. But if you’re cycling through the same moves over and over each week, you’re not just risking boredom, you could also be neglecting different muscles.
To help vary your routine and keep you motivated, expert trainer Roxanne Russell—who has produced over 700 dumbbell and kettlebell videos on her YouTube channel—has shared what she believes to be the most underrated dumbbell move. This move is a twist—quite literally—on the biceps curl.
“A good move that no one really does is the Zottman curl,” Russell tells Fit&Well. It looks a lot like a biceps curl, but a slight change in the movement means it also targets the forearms.
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“It’s great for forearm strength but it still works the biceps,” says Russell.
Strengthening your forearms can have a positive effect on grip strength, which is essential for many things, from lifting weights to carrying heavy shopping. It’s also been linked to overall health and longevity in some studies.
If you’re familiar with biceps curls, then the Zottman curl won’t be too difficult to get the hang of. As always, when learning a new move, start with a lighter weight than you’re usually used to.
“If you do biceps curls with five kilos, just try with four kilos for the first time, see how you feel, and if it’s OK and you’re not too sore, increase the weight,” says Russell.
“Then work up to the weight that you would normally do with biceps curls,” she adds.
How to do the move:
How To Do A Zottman Curl – YouTube
Reps: 12
Stand with your feet hip-width apart, holding dumbbells by your sides, palms facing forward.Bend your elbows to lift the dumbbells to your shoulders, keeping your elbows pinned to your torso.When the dumbbells are at shoulder height, rotate your forearms so your palms are facing away from you, then lower the dumbbells slowly to your thighs.Rotate your forearms so your palms face away from you, then continue into the next rep.
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